No53R PRICE 23 CENTS M3 1920 Copy 1 I Red Cover Series'" of AIMeUc Handbooks TENSING EXERCISES EDWARD B.WARMAN iiiiiiiiiiniiiiiniiiiiiiiiiiiiiiiiniiiiiiiiiiiiiiiniiiiiiiiniiiiiniiiiiniiiiiiniMiiiiiiiiiiiiniiiiiniiMiiiiiiinniiiiiHiiniiiii iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiniiiiiiiiiiiiin^ American Sports Publishing Co „.'.,„„MMi|, 21 Warren street. New YorK (rx>i!i THE ,S TRADE MMk,QU^ITt AND jS ELLIN G I .THE.SQUpi.FOONDATip^^ FOR OUR CUSTOMERS THIS ORDER BLANK IS FOR YOUR CONVENIENCE YOU PURCHASED THIS BOOK AT \'^ also sell a complete line of Spalding Athletic Goods as well as all the books of the Spalding Athletic Library. CONSULT THE FULL LIST FOR OTHER BOOKS ON ATHLETICS When ordering Athletic Goods use this sheet. Simply tear it out along dotted line, fill in your wants on the reverse side, and mail it with the price as noted. SEE THE OTHER SIDE Gtntl emen Enclosed please find $. for which send me the articles listed below: Utt Number Quantity Description of Article Price ' f /«.. „U.^ J.\ SPALDING ATHLETIC LIBRARY SPALDING OFFICIAL ANNUALS No. 9. SPALDING'S OFFICIAL INDOOR BASE BALL GUIDE. . Price 10c. No. 12 A. SPALDING'S OFFICIAL ATHLETIC RULES (A. A. U.). . Price 10c. No.lR. SPALDING'S OFFICIAL ATHLETIC ALMANAC. . . . Price 25c. No. 3R. SPALDING'S OFFICIAL GOLF GUIDE Price 25c. No. 6. SPALDING'S OFFICIAL ICE HOCKEY GUIDE Price 25c. No. 7 A. SPALDING'S OFFICIAL WOMEN'S BASKET BALL GUIDE. Price 25c. N0.55R. SPALDING'S OFFICIAL SOCCER FOOT BALL GUIDE. . Price 25c. ^0. 57R. SPALDING'S LAWN TENNIS ANNUAL Price 25c. m. 59R. SPALDING'S OFFICIAL BASE BALL RECORD. . . . Price 25c. No. lOOR. SPALDING'S OFFICIAL BASE BALL GUIDE Price 25c. No. 200R. SPALDING'S OFFICIAL FOOT BALL GUIDE Price 25c. No. 700R. SPALDING'S OFFICIAL BASKET BALL GUIDE. . . . Price 25c. No. IC. SPALDING'S OFFICIAL BASE BALL GUIDE CKdf.^-) , Price 25c. (Prices subject to change without notice.) Specially Bound Series of Athletic Handbooks In flexible binding. Mailed postpaid on receipt of 75 cents each number. No. 503K. HOW TO TLAY I-OOT BALL No. 504 L. AKT OF SKATING No. 505L. GET WKLL — KEEP WELL No. 50GL. HOW TO LIVE 100 YEARS No. oOTL. HOW TO WllESTLE No. 50J)L. IJOXlNli No. r.ioL. i)u:mij bkll exercises No. 511L. JIU JITSL No. fiisL. si'ioiJi) s\vim:ming No. 5I8L. WINTER SPORTS No. .'SML. now TO HOWL No. 516L. .SCHOOL TACTICS AND MAZE RUNNING- CHIL- DREN'S GAMES. No. r.!7L. TEN AM) TWENTY MINLTE EXERCISES No.r,18L. INDOOR AND OIJTDOOK (;VMNASTIC GAMES No. 51{)L. SPALDING'S OFFICIAI. BASE BALL GCIDE No. 5201.. SPALDING'S OFFICIAL FOOT BALL GUIDE No. 531L. SPALDING'S OFFICIAL BASKET BALL GUIDE No. 522L. (iOLF YOU (illH.r N0.523L. HOW TO PLAY BASE BALL; HOW TO MANAGE A TEAM. ETC. No. .524L. SPALDING'S LAWN TENNIS ANNUAL No. 525L. HOW TO PITCH. No. 526L. HOW TO B.Vr In addition to above, any 25 cent "Red Cover" book listed in >5palding's Athletic Library will be bound in flexible binding- for 10 cents each: or any two 10 cent "Green Cover " or "Blue Cover" books in one volume for 75 cents. (Continued on the next page.) ANY OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 7.13-20 SPALDING ATHLETIC LIBRARY Red Cover Scries, 25c. Blue Cover Series, 10c, Green Cover Series, 10c. Group I. Base Ball ' 'Blue Cover " Series, each number 10c. No. 202 How to Play Base Ball No. 219 Ready Reckoner of Base Ball Percentages No. 224 How to Play the Outfield No. 225 How to Play First Base No 226 How to Play Second Base No. 227 How to Play Third Base No. 228 How to Play Shortstop No. 229 How to Catch No. 232 How to Run Bases No. 350 How to Score [ners") No. 365 Base Ball for Boys ("Begin- No. 9 Spalding's Official Indoor Base Ball Guide "Red Cover " Series, each number 25c. No. .'iQR. Official Base Ball Record No. 79R. How to Pitch No. 80R. How to Bat No. 81R. How to Umpire No. 82R. Knotty Base Ball Problems r How to Organize a Base Ball I League How to Organize a Base Ball Club ^^«QT? *! How to Manage a Base Ball ^'^^ \ Club How toTrain a Base BallTeam I How to Captain a Team LTechnical Base Ball Terms No. lOOR. Spalding's Official Base Ball Guide No. IC Spalding's Official Base Ball Guide. Canadian Edition Group II. Foot Ball Red Cover " Series, each number 25c. No. 200R. Spalding's Official Foot Ball Guide No. 47R. How to Play Foot Ball No. 55R. Spalding's Official Soccer Foot Ball Guide No. 39R. How to Play Soccer Group III. Tennis "Blue Cover" Series, each number 10c. No. 157 How to Play Lawn Tennis "Red Cover' Series, each number 25c. No. 2R. Strokes and Science of Lawn Tennis No. 26R. Official Handbook National • Squash Tennis Association No. 42R. Davis Cup Contests in Aus- tralasia No. 57R. Spalding's Lawn Tennis Annual No, 76R. Tennis for Girls No. 84R. Tennis Errors and Remedies No. 85R. How to Play Tennis; for Girls (Continued on the next page. Prices Group IV. Golf "Green Cover'' Series, each number 10c. No. 2P. How to Learn Golf "Red Cover" Series, each number 25c. No. 3R. Spalding's Official Golf Guide No. 4R. How to Play Golf No. 63R. Golf for Girls Group V. Basket Ball "Blue Cover'' Series, each number 10c. No. 7a Spalding's Official Women's Basket Ball Guide No. 193 How to Play Basket Ball 'Red Cover " Series, each number 25c. No. 700R, Spalding's Official Basket Ball Guide Group VI. Skating and Winter Sports "Blue Cover " Series, each number 10c. No. 14 Curling "Red Cover" Series, each number 25c. No. 6 Spalding's Officiallce Hockey No. 8R. The Art of Skating [Guide No. 20R. How to Play Ice Hockey No. 28R, Winter Sports No. 72R, Figure Skating for Women Group VII. Track and Field Athletics "Blue Cover'' Series, each number 10c. No. 12a Spalding's Official Athletic Rules (A. A. U.) No. 27 College Athletics No. 87 Athletic Primer No. 156 Athletes' Guide No, 182 All Around Athletics No, 255 How to Run 100 Yards No. 317 Marathon Running No. 342 Walking for Health and Com- petition "Green Cover" Series, each number 10c. No. 3P, How to Become an Athlete By James E, Sullivan No, 4P. How to Sprint "Red Cover" Series, each number 25c. No, IR. Spalding's Official Athletic Almanac No. 45R. Intercollegiate Official Hand- book No, 48R. Distance and Cross Country Running No. 70R. How to Become a Weight Thrower No. 77R. A. E. F. Athletic Almanac and Inter-Allied Games. No. 88R. Official Handbook Canadian A.A.U. subject to change without notice.) ^^Y OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 7-19-20 SPALDING ATHLETIC LIBRARY Red Cover Series, 25c. Blue Cover Series, 10c. Green Cover Series. 10c. Group VIII. School Athletics "Blue Cover" Series, each number 10c. No. 246 Athletic Training for School- boys "Red Cover" Series, each number 25c. No. 61R. School Tactics and Maze Run- ning: ; Children's Games No. 66R. Calisthenic Drills and Fancy Marching' and Physical Training for thf School and Class Room No. 74R. Schoolyard Athletics Group IX. Water Sports "Blue Cover " Series, each number 10c. No. 128 How to Row No. 129 Water Polo "Red Cover" Series, each number 25c. No. 36R. Speed Swimming No. 37R. How to Swim No. 60R. Canoeing and Camping rr«nn Y Alhlctic Games for uroup A. Women and Girls "Blue Cover " Series, each num.ber 10c. No. 7a Spalding's Official Women's Basket Ball Guide "Red Cover" Series, each number 25c. No. 38R. Field Hockey No. 41R. Newcomb No. 63R. Golf for Girls No. 69R. Girls and Athletics Group XL Lawn and Field Games "Blue Cover " Series, each number 10c. No. 170 Push Bali No. 180 Ring Hockey No. 199 Equestrian Polo No. 201 How to Play Lacrosse "Red Cover" Series, each number, 25c. No. 6R. Cricket, and How to Play It No. 43R. 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Dumb Bell Exercises No, 73R. Graded Calisthenics and Dumb Bell Drills Group XV. Gymnastics "Blue Cover" Series, each number 10c. No. 124 How to Become a Gymnast No, 254 Barnjum Bar Bell Drill No. 287 Fancy Dumb Bell and March- ing Drills "Red Cover" Series, each number 25c. No. 14R. Trapeze, Long Horse and Rope Exercises No. 34R. Grading of Gym. Exercises No. 40R. Indoor and Outdoor Gym- nastic Games No. 52R. Pyramid Building No. 56R. Tumbling for Amateurs and Ground Tumbling No. 67R. Exercises on the Side Horse; Exercises on the Flying Rings No. 68R. Horizontal Bar Exercises ; Exercises on Parallel Bars Group XVI. Home Exercising "Blue Cover " Series, each number 10c. No. 161 Ten Minutes' Exercise for No. 185 Hints on Health [Busy Men No. 325 Twenty-Minute Exercises "Red Cover" Series, each number 25c No, 7R. Physical Training Simplified No. 9R. How to Live 100 Years N0.23R. Get Well; Keep Well No. 33R. Tensing Exercises No. 51R. 285 Health Answers No. 54R. Medicine Ball Exercises. Indigestion Treated by Gymnastics, Physical Education and Hygiene No. 62R. The Care of the Body No. 64R. Muscle Building ; Health by Muscular Gymnastics (Prices subject to change without notice.) ANY OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 7-18.2Q EDWARD B. WARMAN, U5 Spalding '* Red Cover" Series of '^ — i r-i r—- Athletic Handbooks I No. 33R. TENSING EXERCISES BY" EDWARD B. WARMAN, A.M. LOS ANGELES, CALIFORNIA Published by ] AMERICAN SPORTS PUBLISHING f|_ 15 nl coMPAN^ Jnczi ' [id 45 Rose Street, New York CI __ ZT *^OFYRIGHT. 1920 BY THE \MERicAN Sports Publishing Company New York m 24 1921 % g)CU60548l INTRODUCTORSr. There is good in all systems of Physical Education, but ther« is more good in some than in others. Being more or less fa- miliar with every system extant, I have no hesitancy in declaring in favor of a system that did more in six years than any other system or combination of systems did in thirty years. That is what this 'Tensing" and "Resisting" system of exercises did for me, and I now publish it for the first time — as a system. It is the most thorough, the most complete, the most satis- factory and the most fascinating of systems. Notwithstanding all this, you will seriously mistake if you depend solely upon any system of exercises for the purpose of obtaining and retaining health while at the same time you dis- regard the laws of hygiene. I have devoted these pages exclusively to my system of ex- ercises, inasmuch as I have elsewhere endeavored to treat, quite fully, the important subjects of Eating, Drinking, Bathing, Breathing, Ventilation, UnderK'car, Insulation, Color of Cloth- ing, etc., etc. Assuming that you are interested in the all-around develop- ment, I take the liberty of suggesting that you procure my pre- viously published series (covering the foregoing subjects) — six in number, as follows: Nos. 142, 149, 166, 185, 208, 213; only ten cents each. All of these belong to the popular Spalding's Athletic Library Series, and may be obtained from any agent handling the '"Spald- ing Athletic Goods" ; or of any newsdealer, or ma}- be ordered direct from the publishers, the American Sports Publishing Com- pany, New York City, N. Y. Vigorously yours, EDWARD B. WARMAN. THE WARMAN SERIES No. 7R Physical Training Simplified, No. 22R... Indian Clubs and Dumb Bells and Pulley Weights. No. 51R 285 Health Answers. No. 54R... Physical Education and Hygiene. No. 62R The Care of the Body. PRICE 25 CENTS EACH No. 185 Health Hints. PRICE 10 CENTS A send orders to American Sports Publishing Company 45 rose street, new york SPALDING'S ATHLETIC LIBRARY. A FEW POINTERS. Tire a muscle (not 3'onrself) if 3011 desire its greatest devel- opment. This, however, is not necessary to secure general con- tour of figure. Only forty minutes are required to take all the exercises herein given. If you do not need all, do not take all. Of this you must be the judge. Believing, as I do, that every part of the body needs daily exercise, I take all of them daily; all (ex- cept the floor exercises) immediately after arising; all of the floor exercises before retiring. Whatever you do, be it never so little, do it regularly and sys- tematically. Do not hold the breath while exercising. Contract the muscles as if you were overcoming an actual resistance. When a muscle is brought to its greatest tension, it should be held a moment, then thoroughly relaxed. To hold your breath when exercising is to let 3^our muscles tear down at a rapid rate. The carbon dioxide accumulates very fast in the muscles and if you shut off the supply of blood or impoverish it, particularly during vigorous exercise, it is surely a tearing down instead of a building up process ; whereas, if you breathe continuously and rhythmically, fresh blood flows to the parts exercised. The gasping that follows the too long holding of the breath during exercise is liable to injure the valves of the heart. Bear in mind that muscles are not made better merely by working them, but by nourishing them ; also, by giving them fresh blood upon which to feed regularly. To extract the maximum amount of work from all the slow, tense exercises (those that have an interval of rest) the mus- cular contraction at the end must be positive; i. e., when you e srAr.DiNo-s atiilktic mbrar'?. have clone all you can (?), just do a little more, give an extra squeeze, impulse or contraction before relaxing. Full contraction of a muscle is absolutely necessary to pro- duce the best results; i. e., the greatest possible shortening of which a muscle is susceptible. To illustrate If a twelve-inch muscle is contracted to the full — say, seven inches — then fresh blood, necessary to its nutrition, is caused to flow through all its smallest vessels; but this is not tlie case if the muscle is con- tracted to only eight inches. The contraction must be the fullest possible, whatever may be the shape of the muscle. SPALDING'S ATHLETIC LIBRARY. ^Accuse not Nature; she hath done her part: Do thou but thine." — Milton. SPALDING'S ATHLETIC LIBRARY. CORRECT POSITION. Standir-g. Sec fig. I. Correct position means the harmonic poise of the entire body. The chest should be prominent ; the hips and abdomen drawn back, the chin drawn in, slightly. The weight of the body should be neither upon the heels nor too far forward, but about midway between the two extremes. Do not bow back nor bend forward nor allow the chest to sink. When you have correct standing position 3^ou will be able to rise on your toes and descend again to your heels without strik- ing them heavily or bearing your weight thereon. In thus ascend- ing and descending, the body will not sway either backward or forward. To know what the correct position is, is one thing; to get it, is quite another, but to retain it habitually is the sum total of the "knowing" and the "getting." ^^^^^^1 FIG. 2 SPALDING'S ATHLETIC LIBRARY. 11 CORRECT POSITION. Sitting. See Fig. 2. When sitting at the desk to write or at the table to eat, one rule holds good : viz., do not have your chair too close to the desk or table. Sit as far back in the chair as you can without your back touching the chair back. Avoid stooping. Incline your body from the hips, not from the waist. Keep your eye (your mental eye) on your backbone. That right ; all right. But it is never right (in either a standing or sitting posture) if there is a hump in it. SPALDING'S ATHLETIC LIBRARY. CORRECT I'OSITION. Walking. See Fig. 3. To obtain a graceful carriage of the body — strength and grace combined — it is essential that the head be well poised, the chest prominent (the abdomen, not too much in evidence), the step firm but elastic. Be unconscious of the legs except as a means of support. Walk, as it were, from the chest. The walls of the chest should be raised and fixed (muscularly), the breathing at the waist (dia- phragmatic), the mouth closed. The athlete should show that he is an athlete at all times and on all occasions ; he sliould show it because he can't help showing it; he should show it by his activity in repose, his clear com- plexion, his bright eye, his buoyancy and his general manly bear- ing. SPALDING'S ATHLETIC LIBRARY. DIAPHRAGMATIC BREATHING. Abdominal. See Fig. 4. Place the tips of the fingers firmly just below the base of the sternum (breastbone), about over the pit of the stomach. Stand erectly, but do not incline the body backward lest you tense the muscles of the abdomen. Inhale (through the nostrils) slowdy but fully, causing a strong outward pressure against the fingers (not below). Check the movement a moment, then slowly expel all the air possible, the fingers following the relaxing muscles. Should you have any difficulty to get a strong movement of these abdominal muscles, lie on the floor flat upon your back, and place a heavy book or other object directly over the spot on which you pressed the fingers. Raise the object by the breathing. You will thus gain control of the breathing and, at the same time, greatly strengthen the abdominal muscles. SPALDING'S ATHLETIC LIBRARY. Jj DIAPHRAGMATIC BREATHING. Intercostal. See Fig. 5. Place the back of the fingers against the ribs and while press- ing firmly, inhale slowly and fully, causing a strong outward pressure against the fingers. Check the movement a moment, then slowly expel all the air possible, the fingers following the reced- ing movement. PALDING'S ATHLETIC LIBRARY. DIAPHRAGMATIC BREATHING. Dorsal. See Fig. 6. Place the hands to the small of the back, the thumbs pressing on each side of the spinal column. Inhale slowly and fully, caus- ing an outward pressure against the thumbs. Check the move- ment a moment, then slowly expel all the air possible, the thumbs following the receding movement. SPALDING'S ATHLETIC LIBRARY, 21 DIAPHRAGMATIC BREATHING. Belt. Sec Fig. 7. Draw around you an Imaginary, elastic belt. Span as much of the waist as possible. Inhale slowly and fully, exerting an equal pressure front, sides and back. Check the movement a moment, then slowly expel all the air possible, the hands following the re- laxing of the waist muscles. You will observe that this is a combination of the three forms of exercises previously given. After gaining perfect control of the abdominal, intercostal and dorsal breathing, then, in all exer- cises requiring deep bre?thing. use the latter form — the belt. SPALDING'S ATHLETIC LIBRARY 23 ACTIVE AND PASSIVE CHEST. Sec Figs. 8 and 9. By an ■a.t'ut chest,. I mean that the chest should be raised to Its highest petition muscularly; i. e., independently of the breath- ,„g_purely ? muscular exercise; the passive chest being a com- plete relaxini, of the muscles. I am not a.i advocate of clavicular breathing to the extent of the raising or the clavicle (collar bone). All breathing should begin at the waist (diaphragm) and then extend upward, but zuithout liffing the upper chest. The mobility of the chest can be obtained and retained by mus- cular action-active to passive, passive to active, etc., and by ex- ercising the shoulder, back and chest muscles as hereinafter mdi- cated FIG.40 II ^ FIG.H SPALDING'S ATHLETIC LIBRARY. FOREARMS AND FINGERS. See Figs. lo and ii. With the arms full length hanging at side, open and shut the fingers akernately. This should be done very slowly and pow- erfully as if resisting an opposing force. Extend the fingers and thumbs, in opening the hand, as if some one exerted a strong pressure against each finger and thumb and almost prevented your opening the hand, extending the digitals to the utmost. Relax, retaining position of fingers. Starting from this point, tense fingers and thumbs, and grad- ually close the hands against the same resisting force, clenching the fist as tightly as possible before relaxing and repeating. Ten or more times. Sr.VLDI.Ncrs ATIILKTIC I.ILKAHY, 27 FOREARMS AND FINGERS. See Figs. 12 and 13. Extend the arms full length at side, pahns down. Grasp, tight- ly, an imaginary or Hght dumbbell or rubber grips. Without lowering the arms, draw the hands as far underneath as possible. This should be done slowly as if resisting an op- posing force. Relax. Again tensing the muscles, raise the hands slowly to position and above as far as possible (without raising the arms), resisting the same imaginary opposing force. Ten nr more times. SrALDlxNG'S ATHLETIC 1.1BRAR1'. NECK. Sec Fig. 14. Imagine that some one is trying to choke you, and you have no other recourse than to tense your neck muscles. Think strongly, as it were, at the neck and, through the action of your thought, you can swell the neck muscles as if actually overcoming a strong resistance. Ten or more times. S1'A!.1)IX(;-.S ATHLETIC LirUAUY. 31 ABDOMEN, BACK, SHOULDERS, ARMS. See Figs. 15 and 16. With the body resting only on the palms of the hands and on the toes, raise and lower the body slowly — without getting your back up. Push the body up full length of the arms and then lower it until the face nearly touches the floor. Do this very slowdy. but do not allow the body to sag in going down nor to curve the other way in going up. From the head to the feet it should remain as rigid as a log. Ten or more times. ^5i♦ALt)ING*S ATHLETIC LIBRARY. SIDES, SHOULDERS, ARMS, BACK. Sec Fig. 77. Tense your arms to the utmost— after pushing them out a short distance from the sides of the body— and then bring them to- ward, but not q.uite to, the body, checking them in opposition to a -strong imaginary force. This exercise— so difficult to make plain through the medium of the pen— is not only one of the most fascinating, but one that exercises a set of muscles that is rarely, otherwise, developed. Twenty-five times. FIG. 19 FIG. 18 SPALDING'S ATHLETIC LIBRARY. 35 ABDOMEN, SHOULDERS, CHEST, BACK. Src Figs. i8 and ig. Raise the hands high above the head as if to touch the ceil- ing, bend shghtly backward to get an impulse for the swinging forward. Keep the arms extended and as you sway forward touch the hands to the floor (or try to) zi'ifhont bending the knees. Then bring the body up to position and as far back as you can without undue straining, swinging the arms up and back of the head. Caution — Akcays bend the knees zvhen going baekzvard. Fifty times; back and forth, counting one. FiG.ao St»ALDING'S ATHLETIC LIBRARY. ^4 ABDOMEN, SHOULDERS, CHEST, HIPS. See Figs. 20 and 21. As you raise the right arm — fully extended — and swing it up over your head, bend your body a§_ far to the left as possible (straight to the left) keeping both feet solidly upon the floor. Then swing the body as far a:s possible to the right, raising the left arm and lowering the right ; keeping both feet solidly upon the floor. Tense the arms. Twenty-five times ; right and left counting one. ^■^ FIG.23 FIG. 22 ... . ^ ,-.J 1 Wv s^^^^^^^^hI SPALDING'S ATHLETIO LIBRARY. ABDOMEN AND HIPS. Liver Squeezer. See Figs. 22 and 23. Stand perfectly erect. Twist the body sloivly to the right and stozvly to the left. Do not move the feet. This may be taken with the arms akimbo until accustomed to the movement, then the arms may be tensed and swung right and left as though striking at some one on each side as right or left is used. Fifteen times ; right and left counting one. ;^^OTE.— The three exercises just preceding are known through- out the land as my "pet exercises." There are no series of move- ments better adapted for obtaining and retaining the suppleness of the waist muscles and for reducing or preventing excessive flesh on the hips and abdomen. To be effectual, however, they must be taken the full quota of times and with daily regularity. SPALDING'S ATHLETIC LIBRARY. ABDOMEN. See Figs. 24 and 23. Lie flat upon the back, the arms stretched abdve the head and in line with the body. Draw up both knees, clasp them with the hands, press them firmly against the abdomen, exhaling as you press. Then inhale deeply as you extend the arms and legs in opposite directions — back to position. Twenty-five times. SPALDINGS ATHLETIC LIBRARY. 43 UPPER ARMS. See Figs. 26 and 27. Extend the arms horizontally. Tense the arms, close your hands half n'ay (thumb and fingers opposing each other). Pull both hands straight for the shoulders ; pull slowly as if resisting an opposing force. ]Make the muscular contraction very positive at the end of every movement. Relax. Push the hands back to position slowly as if resisting an opposing force. Extend arms to the utmost. Relax. Do not allow the elbows to lower in either movement. Seven times. SPALDING'S ATHLETIC LIBRARY, 46 UPPER ARMS. See Figs. 28 and 2g. Extend the arms horizontally. Hands half closed, palms down. Tense the arms. Think of the arms as a strong steel rod. Rotate the arms as far to the right and as far to the left as pc^siblc — very slowly, and as if resisting an opposing force. .r order to retain the arms in position, imagine each hand turning, as it were, in a hole in the wall. Seven times. FIG.30 SPALDING'S ATHLETIC LIBRARY UPPER ARMS. See Figs. ^0 and 31. Bow the legs. Arms at side, close to the body. Hands half- closed, palms forward. Tense the arms. Lift both hands, slowly, as if lifting a very heavy weight in each hand. Close the arms with a positive muscular contraction. Relax. Tense hands and arms again and lower them, slowly, as if resisthig an opposing force. Seven times. SPALDING'S ATHLETIC LIBRARY. 49 CALF AND FOREARM. See Fig. 32. Standing in the correct position — the weight of the body over the center of the feet— raise the heels as far as possible from the floor and lower them again to position without swaying the body forward and backward. Rise slowly, and settle very lightly on the heels. As yon rise, tense your entire body and imagine a very power- ful person holding his hands on your shoulders. This will neces- sitate very slozv movement with great resistance. As you de- scend, the same force is used to overcome an imaginary resist- ance — as if powerful hands were placed under your arms. Seven times. Fifty times, when taking the movements more rapidly — with- out the resistance. Tlxese, for the sake of suppleness, should follow the resisting exercise. At the same time close and open the hands as in exercises Nos. 10 and 11, SPALDING'S ATHLETIC LIBUaUI. THIGHS. See Fig. 33. The squatting exercise. Settle the body as nearly as possible on the heels as they rise from the floor— the knees well apart. Then rise to position. Tense your entire body as you slowly descend against an imag- inary resisting force. Do the same as you rise. The slower and the greater force exerted the more rapid and complete the development. Seven times. Twenty-five times rapidly, without resistance. There is no bet- ter exercise to give elasticity to one's step. FIG. 34 SPALDING'S ATHLETIC LIBRARY. THIGHS AND KNEES. Resting the left hand, lightly, on back of chair (for balance) and weight of body on left foot, KICK vigorously forward and out with right leg, and recover quickly. The same with the left leg — the right hand on back of chair and the right leg bearing the weight of the body. Take this mildly at first so as to avoid any undue strain of ten- don or ligament. Fiftv times with each foot. SPALDING'S ATHLETIC LIBRARY. 6& HIPS, THIGHS, KNEES. See Fig. 35. Resting the weight on the left foot, the left hand on the hip or chair, extend the right arm to its fullest extent, palm of hand toward the floor, the arm on a level with the shoulder (or higher). Kick high enough with the right foot to touch the toes to the palm of the hand— zc/V/z 0/1^ lozcering the hand. Then, resting the weight on the right foot, repeat the movement with the left foot. "fen times — each foot. SPALniMG'S ATHLETIC LIBRARY. ^ ABDOMEN. Sec Fig. 36. Lie flat upon the back. Tense the arms alongside the body, but not resting them on the floor. Tense the legs. Lift them and lower them slowly, without bending the knees. Keep the legs together. Do not allow the head to rise from the floor. Seven times — up and down — without the legs or heels resting upon the floor until the seventh time. Caution. — Do not hold the breath. Inhale as the legs ascend; exhale as they descend; or, as is my rule in general, let the breathing take care of itself, providing you do not restrict it. SPALDING'S ATHLETIC LIBRARY. CHEST AND SHOULDERS. See Figs. 37 and 38. Bow the legs. Extend arms to the side. Tense arms and half- closed hands. Bring them to the front on a line with the shoul- ders; then back to position without lowering the arms. This should be done rapidly and very vigorously. Fifteen times, without stopping. Caution. — Do not hold the breath. SPALDING'S ATHLETIC LIBKaRI. gi CHEST AND SHOULDERS. See Figs. 39 and 40. Bow the legs. Bring the half-closed hands to the front near the body, palms up, the fingers toward each other, the arms not fully extended but bent at elbow, forming a sort of half circle. Tense the arms and hands very strongl}^ and swing them out and up at the sides, almost above the head, completing the circle without opening the arms. Rapidly and vigorously. Fifteen times, without stopping. Caution. — Do not hold the breath.. SPALDING S ATHLETIC LIBRARY. CHEST AND SHOULDERS. See Figs. 41 and 42. Bow the legs. Bring the half-closed hands toward the body thumbs almost touching each other, elbows extending somewhat sidewise. Tense the arms and hands and swing them up in front and above the head without changing the relative position of the hands and arms. Up and back to position rapidly ai^d vigorously. Fifteen times without stopping. Caution. — Do not hold the breath. r ^ 1 ' ■;3f^';^^,^MJ|||lHj|ii FIG 43 SPALDING'S ATHLETIC LIBRARY. 6S CHEST AND SHOULDERS. See Fig. 43. Bow tlie legs. Tense the arms and half-closed hands, extend- ing- one arm up and forward, the other down and back. Swing the arms, alternately, down and back, up and front, keeping per- fect time. Keep the arms perfectly straight and at the side, not allowing the body to twist. Keep the tension of the arms throughout. Twenty-five times without stopping. C.'^UTiON. — Do not hold the breath. SPALDING'S ATHLETIC LIBRARY. 67 NECK AND CHEST. Sec Figs. 44, 45, 46, 47, 48 and 49. Have the head well poised. Bend it as far forward as possible — chin to chest, and then as far backward. Do not move the body. Have the head well poised. Endeavor to lay the ear upon the shoulder — first right, then left. Do not move the body from side to side nor allow the shoulders to lift. Keep the eyes toward the ceiling (about 45 degrees) in order to keep the correct posi- tion of the head. Have the head well poised. Turn it to. the right and left alter- nately — --without moving the body. If you desire muscular development of the neck, tense the mus- cles as if someone was placing the hand against the head to pre- vent the various movements. If you desire flexibility take the movements without tensing or resisting. Fifteen times forward and back. Ten times side to side. Five times, turning or twisting right and left. SPALDING'S ATlilETlC l.lt?ftAftt ABDOMEN. See Figs. 50 and 31. Lie flat upon the back. Extend the arms full length above the head, resting them upon the floor. Tense the arms and legs. Raise them both simultaneously, arms and legs toward each other above the body. The legs kept together and unbent. Do not allow the head to rise from the floor. Seven times — up and down — without the legs or heels resting upon the floor until the seventh time. Caution. — Do not hold the breath. Inhale as the legs and arms ascend, and exhale as they descend ; or, as is my usual custom, let the breathing take care of itself, providing it is not restricted. SPALDING'S ATHLETIC LIBRARY. ABDOMEN. See Figs. 52 and 53. Lie flat upon the back. Fold the arms easily across the chest. Rise to a sitting posture without allowing the heels to lift from the floor or the knees to rise. Lower the body as slowly as you rise. Keep the legs flat upon the floor. If your abdominal muscles are not sufficiently strong, at first, to do this without a jerk or without lifting the legs, place the feet under the dresser, couch or some other object until the muscular contraction is sufficient of itself to raise and lower the body slowly. As this movement has an interval of rest at the end of the sit- ting and lying posture, I would suggest that you inhale before each movement and exhale at the close, i.e., inhale before rising, exhale after rising; inhale before returning, exhale after re- turning. Seven times, up and down. SPALDING'S ATHLETIC LIBRARY, 75 ARMS AND SHOULDERS. See Figs. 54, 55 and 56. (i) Lock the thumbs together. Extend the arms down\yard close to the body. Pull vigorously and steadily for a moment or two. Then lock the forefingers and do likewise; then the middle fingers; then the third (or ring) fingers; then the little fingers; then grip the ends of all the fingers of one hand with the ends of all the fingers of the other hand. (2) Repeat the foregoing with the hands higher up — the fore- arms at right angles with the upper arms. (3) Repeat the foregoing with the hands higher up — about opposite the neck. ^^HB ..^^^^ "^HHHP^ '^ 1 FIG. 58 ^^^^^^^^^^^B FIG. 57 \ ^ ..^.^^.^mmm oPALDlNu'S A'rflxvuiTIC LIBEARY. ARMS AND SHOULDERS. See Figs. 3/ and j8. y^) Repeat tlie exercise on previous page, with the hands back ot the head. (5)- Repeat the foregoing by starting at the last position and ending at the first by a steady attempt to pull apart from start to finish. During the entire passage the arms should be fully extended after raising them above the head and moving forward, •A void bending backward; rather incline the body forward. ^ SPALDING'S ATHLETIC LIBRARY. 79 ANOTHER LIVER-SQUEEZER. See Figs. 59 and 60. Stand erect, arms outstretched, feet 20 inches apart, abdomei: drawn back. Bend to the left, flexing the left knee, but keeping the right leg straight. Touch the floor with the left hand, by the side of the foot. Recover, make a momentary pause, and reverse the movement by flexing the right knee, keeping the left leg straight and touch- ing the floor with the right hand, by the side of the foot. Keep the abdomen well drawn in, esp^:.c'xAU when returning to position. Ten times side to side. SPALDING'S ATHLETIC LIBRAKX. A REST FOR BODY AND BRAIN. Sec Figs. 6i and 62. Place the hands back of the head. Interlace the fingers. Lean slightly backward and move the body sidewise — right and left — stretching the body to the utmost. Relax the mind as you stretch the bod}'. This need not be taken at any specified time nor any number of times, but when brain or body needs a recreative exercise. FIG. 63 SPALDING'S ATHLETIC LlBRAftY. P3 CALF, SHIN, ANKLE, FOREARM. Sec figs. 6s and 64. Sit. Extend the legs straight in front, high enough for the feet to escape the floor. Extend the arms down by your side. Tense the arms and legs. Close and open the hands as in exercises Nos. 10 and 11. As you close the hands with a firm grip, draw the ball of the foot firmly toward your body (heels pressed forward). As you open the hands and extend the fin- gers, press the ball of the foot firmly forward (the heels toward the body). Do not raise or lower the legs. Twenty-five times. SPALDING'S ATHLETIC LIBRARl. ABDOMEN, SIDES, BACK, SHOULDERS. See Figs. 65 and 66. Sit on the floor, body erect. Hold a rod or stick in the hands : knuckles up. Work the body right and left, as when paddling a canoe with a single oar. Carry each movement to the extreme turning point, the face following the movements of the hands. Endeavor to look directly to the rear, forcing the leading hand (the lower one) as far as possible. Do not allow the legs to move. This is an excellent exercise for the liver and kidneys. Twenty-five times. SPALDING'S ATHLETIC LIBRARY. 81 ABDOMEN AND THIGHS. See Fig. 67. Lie on the right side, supporting the head with the hand, the other hand on the hip. Raise the left leg as far as possible. Keep the leg perfectly straight as you tense it and carry it as far forward and as far backward as possible. Point the foot downward. Endeavor to move the leg horizontally. Turn over and repeat the exercise with the right leg. Twenty-five times ; each leg. SPALDING'S ATHLETIC LIBRARY. A CHAPTER FROM A BUSY LIFE. Written for Health Culture, 151 West 'I'wenty-lhird Street, New York. My Dear Air. Turner: About once a year I get around to make my bow to the readers of Health Culture, to let them know that I am neither dead nor sleepeth, but, instead, as the years go by. my enthusiasm for per- fect health and manly strength keeps ever apace with the times. As figures do not lie (except in election returns), I trust that the following comparative table will prove to your many readers that the fool doctor of Chicago was entirely ofif his base when he declared that a man could not and should not attempt to develop, physically, after reaching thirty-five years of age. This statement is about as absurd as that of Dr. Osier, who claims that a man's usefulness is over at forty and that he should be chloroformed at sixty, and laid on the shelf. Last Saturday (April 29) T celebrated my birthday anniversary (fifty-eight) in my usual way, by riding as many miles on my wheel (before breakfast) as I am years old — or, I should say, years young. You see, I am within two years of the chloroform period, but it would take a mighty good man to lay me on the shelf, or even on my back. While I am interested in the physical education of the young of both sexes, T am especially interested in the betterment of the physical condition of those persons having reached or having passed the foretieth or fiftieth milestone: — an age at which they are liable to let up in their active physical life. I desire to assure them that letting up in daily exercise means letting down in health. Of course, the average man or woman of middle age does not oossess the vigor of youth ; however, I think it possible (as in my own case). Yet, as the mind has a most wonderful efifect upon the body, I would suggest that the thought of health and strength should be constantly held, and then appropriate exer SPALDINflS ATHLETIC LIBRAUY. 89 cise taken to conform witli that ihougb.t ; then, add to this, right living. If I were asked as to the indications of health I would answer: 1. Correct position of the body. 2. Correct carriage of the body. 3. A light and elastic step. 4. A clear complexion. 5. A bright eye. 6. A sweet breath. 7. An odorless body. These, all of these, may be obtained and then retained until long after passing three-score-and-ten. If I were asked how to get and how to keep health (health is wholeness, so there is no modification or qualification of that term; no good health nor poor health nor tolerable health— just health), I would call attention to seven more important factors, viz. : 1. We eat and drink to make blood. 2. We should exercise to circulate it. 3. We should breathe deeply to oxy- genate (purify) it. Then keep normally and naturally active the four eliminating agents : 4. The bowels. 5. The skin. 6. The lungs. 7. The kidneys. To do this we should eat wholesome food (eating no more than the system requires), bathe daily (the temperature of the bath being suited more to the needs of the body than to the whims of the mind), exercise regularly (not spasmodically), and b« temperate in all things. Any one can theorize, but to live up to one's theory is quite another question. I am willing to be measured by the same standard wherewith I measure; therefore to encourage any that "may have come tardy off" I submit the following figures, which plainly indicate that I take my own medicine : 90 SPALDING'S ATHLETIC LlBltAftt. 8.% 5 ^ looser ^^vo Ttinl^ rofO)-i)-i>-ii-i(>lTt-co ■^ 2. tN, eg VO o 01 Tf VO VO Tf lO 00 O M \n •^ , ro :^ ro a VO VO \o o- 01 ■^ VO VO TT lO CO d t-H "3 i? In. ro r>- 01 ■^ <^ -^ fO ^ •"■ 1 01 ? ^ fO O g a XT rs tN. O ^ VO VO Tt lO ^ 6 o "fi. ■4^ \J- VO ro xr <-< 01 ■^ fO "^ ^ <^ W P^ Q ^_ ^^^^^^ O I^ s. tN oo % ^ h-H rn M hH (vq ^ ■ • 1 " < ^ t 1 1 r<- o o •^ ^ ^ :<:^ :^ :>^ ^ H-i 1-. 01 lO lO ro fO . , p< o u 1 a IN, 00 HH 01 01 ; I CQ •K;, < 1 ir 1 ^ ^ ^ 01 to U-) fO 00 HH HH 01 ^ ; : o ■;g g a v^ i^. :^ '^ o ■§■ o ro M m i-i 01 «0 VO fO ^ • • H s lo c^ Tj- Tf M ►-^ •-I 01 T • • CO •^ W W ^ ^ 1 ^ g ^ ^ :: 01 If? :^ ^ ? : : ;z; « H-t ^ VO t/3 w- _c iz; o eg ^ :a c Z. .s :^ _C _c r _d < oc (N Tf H- 01 lO to fO fO . • • si ^ c Tf -"^ H- h-l ►1 >— 0( Tf • • (N 1 f , , /^^ 1 X ; c o ,»^ 13 (J u • • v>^ < B < e O c ■*-> C O o o /■ — f5 < C ■ s % oo J2 1 o c > m C > J5 u SPALDING'S ATHLETIC LIBRARY. 91 I have no record of measurements previous to 1895. I re- member, however, that my weight in 1871 (during my "sparring bouts" with my old chum, Charhe Nolting, in the old Fourth Street gymnasium, in Cincinnati, Ohio,) was then but 145 pounds. From 1895 to 1898 the measurements remained about the same, but in the latter part of 1898 (having passed my fifty-first birth- day anniversary) I formulated my system of tense exercises (double contraction), which I now take dail}^ Note the increase in the measurements of the forearm, upper arm, neck, calf, thigh and chest; the decrease in waist and hip measurements, and the great decrease in weight since 1895. ^ It will be observed that in 1902 I dropped down to 167 pounds (the lowest in twenty years). This was due to a change of ^diet— but only in one respect, viz. : the complete cutting out of meat for a period of three months. This occurred during our never-to-be-forgotten sojourn in that most charming city, country and climate— Victoria, E. C. During that period I made no other change in my habits, but rode my wheel, as usual, in the early morning hours (covering 1,039 miles), and ate, as usual, but two meals a day. Not being a vegetarian, I did not partake of those vegetables that are a substitute for meat (beans, peas, lentils), except occa- sionally the former. This was not because I do not believe in them, but because I do not like them. In the place of meat I ate eggs and cheese, daily. Notwithstanding the fact that I ate cereals with an abundance of sugar and cream, more potatoes in the three m.onths than I would usually eat in a year, cheese (of which I am exceedingly fond) ; these and other fattening foods, I lost in weight instead of gaining. Physiologically considered, this may seem to be almost paradoxical; but not so. In the ordinary run of life this would make one very fleshy (adipose tissue), but my exercise was so vigorous that instead of this food forming fat cells it was consumed as heat for the '.ecessary muscular* energy. The result as regards health? I was. have since been, am 92 SPALDING'S ATHLETIC LIBRARY. now, and alvva3'S shall be well — perfectly well every minute of every day. Yes, I have gone back to the flesh-pots of Egypt, but I am not an extremist. When I want meat I eat it. Nature makes out my bill of fare and when she calls for meat it is forthcoming ; sometimes once a day, for two or three days in succession ; sometimes only three or four times a month. There- in I know I am not a slave to appetite. It is not so much what you eat as how you eat, not how mv.cb nor how little you eat. Out of my thirty-seven years' experience it took me twenty years to learn this little, simple, yet funda- mental principle; to learn, also, that physical training, per sc, is but half the battle; that health, strength and longevity depend equally as much upon right living ; that every man should be a law unto himself, but he must understand the law. I have no patience with the extremists or the faddists only insomuch as they get people out of a rut and cause them to think for them- selves. I trust that this little message may be the means of arousing to action some casual reader of H. C. (the regular readers "need no spur to prick the sides of their intent"). Then, in conclusion, 1 say — Begin nozv! "How wise w^e are when the chance hai^. g-ono And a backward glance we cast; "^^e know Just the thing we should have done When the time to do is past/' Vigorously i^ours, Edward B. Warman. I ACCEPT NO SUBSTITUTE THE SPALDING TRADEMARK "^Kl^^l .QUALITY No. 13 Correcl Shoes for Boxing Spalding Gymnasium Shoes No. 15. High cut, kangaroo uppers; genuine elkskin soles; will not slip on floor; extra light; the correct sho»»s to wear for boxing. . . Pair, No. 155. High cut. black leather. efR.' skin soles, soft and flexible. Pair, No. 166. Low cut, black leatiiei-. electric soles. . . ; . Pair, No. 66L. Women's low cut, extra light selected black leather uppers, with electric soles. .... Pair, No. 21. High cut. black leather; elec- tric soles; sewed and turned; ex- tremely light and flexible. Pair, No. 20. Low cut, otherwise as No. ^ri; sewed and turned. . . Pair, No. 20L, Same as No, 20, but /i women's sizes. . . . Peur, Spalding Knockabout Leather Gymnasium Shoes Flexible Soles tlo. GWH. High cut, special pearl colored leather; flexible sol<:s; well made Pair, No. GW. Low cut. otherwise as GWH, op Special B( Spalding Pair. owling Shoes No. 148. For bowling and genera! gymnasium use; light drab chrome tanned leather uppers, with electric soles.: laces extremely low down. Pair., Spalding Gymnasium and Acrobatic Shoes No. FN. Corrugated rubber sole, special leather uppers. For acrobatic and wrestling wear. ..... Pair, No. FL. Extra high cut canvas acrobatic shoes. (Pat. Aug. 17, 1915). Special leather soles, will not harden in wat«. Shoes are reinforced where upper and sole are attached Pair, No. FM, Three inches lower than No. FL. White canvas shoes, black trimmed ; special leather soles. . . " No. £• Low put canvas, canvas soles a ^ 3 .. a •«. m _••-•• • " Spalding Fencing Shoes No. L. Drab glove leather, red trimmings. Not carried in stock; supplied on special order only. Specify on order if to be made with or without toe . extension sole, and on which shoe. Pair, No, LW, Women's, Otherwise same as No. L. . , t. .. .. j » » ^' Spalding Clog Shoes No. 1-0. Goatskin uppers; wood soles. Special order only. HOW TO MEASURE FOR ATHLETIC SHOES Jumping Sh c usually worn without stock* ■1th stockings ; lake measure. th youi order. Don't Rush I Running Shoes. Jumping Shoes. Hurdling Shoes, and Pole Vaulting Shoes ings ; take measurements over bare feet. All other athletic shoes are worr ments over stockings. Take measurements as directed below and send Be Careful I In sitting position draw outlines of feet, both the right end left, measuring over stockings or bare feet a» required, according to style of shoe; then, with tape measure, drawing same tight, measure ball, waast, instep, heel and ankle, as shown in cut. IMPORTANT— Hold pencil perpendicularly all around the foot, especially at back of heel and «l end of great toe. PROMPT ATTENTION GIVEN TO ANY COMMUNICATIONS ADORESSEOTOUS ' A. G: SPAL DtNG^ & BR0S. STORES IN ALL LARGE CITIES FOR GOf^FlHEUST OF STORES SEE INSIDE FRONT COVER OF THIS BOOl IfRICES SUBJECT TO CHANGE WITHOUT NOTICE. For CuuuliM price* see apecial C«Mdiaii Catalo.,. suBsmuUHE SPALDING JRADEJVIARK Spalding Trade-Mark Indian Clubs STAINED FINISH Good material, and far superior in shape and finish to the best clubs of other makes. Each pair wrapped in paper bag. Model BS — Weights specified are for each club. >^ lb. . . Pair. $ .85 I>^lb. . Pair. $1.30 MTlb. 1 lb. 1.05 1.15 lb. lb. 1.45 2.00 Spalding Exhibition Clubs No. A No.AA Handsomely finished in ebonite; for exhibition and stage purposes. Clubs are hollow, with large body, and although extremely light, represent a club weighing three pounds or more. No. A. Ebonite finish Pair. $5.00 No. AA. With silvered bands. . . " 7.00 Model BS Indian Club and Dumb Bell Hangers Made of Iron and Nicely Japanned No. 1 Pair, 25c. Spalding Ash Bar Bells ^ # No. 2. Selected material, highly polished. 5 feet long Each, $1.00 Calisthenic Wand No. 4. 4K feet long, 1 inch diameter. Black finish . Each, 2Sc,ifS2.70Doz, School Wand No. 3. 3^ feet long. Straight grained maple, black finish. Each, 20c. -^ S2J6 Doz, The prices printed in italics opposite items marked within will be quoted only on orders for one- half dozen or more at one time. Quantity prices NOT allowed on items NOT marked with "k PRMPT ATTENTION GIVEN TO ANY COMHUNIGATtONS ADDRESSED TO US A.G.SPALDING & BROS. STORES IN ALL LARGE CITIES I FOR COMPLETE LIST OF STORES SEE INSIDE FRONT COVE! BFTHISBOOI |>RJC£S SUBJECT TO CliANGC WITHOUT NOTICE. F« ACCEPT NO SUBSTITUTE THE SPALDING QUALITY Spalding Spring Grip Dumb Bells Manufactured by A. G. Spalding & Bros. These dumb bells are made in two halves connected by steel springs — as specified in the Sandow patent, which expired August 8, 1 9 1 6 — the effort necessary in gripping, making it necessary to continually devote the w^hole mind to each movement. This concen- tration of will power on each muscle involved is what is responsible for the great results obtained through properly exercising with them. Black Enameled Bells, Springs Nickel-plated and Polished Seven steel springs. . Pair, $3.00 Five steel springs. . " 3.00 Five steel springs. . " 2.50 Four steel springs. . " 2.00 Spalding Patent Spring Grip Dumb Bells are used by all the greatest athletes in their training. Spalding Trade-Mark Wood Dumb Bells Model AW. Stained Finish Good material and superior in shape and finish to best wood dumb bells of other makes. Each pair wrapped in paper bag. Weights specified are for each bell. ^Ib. . .Pair, $.85 IJ^lb. . Pair, $1.30 H\h. . . " 1.05 21b. . . . •• 1.45 1 lb. . . " 1.15 No. 6. Men's. No. 5. Men's. No. 4. Ladies' No. 2. Boys'. Spalding Iron Dumb Bells |k Made on approved models, nicely balanced and I finished in black enameh Sizes, 1 to 25 lbs 13c. lb. • 12c. lb. 50 lbs, 13c.lh, if 12c. lb. Weights between 25 and 50 lbs. Each, 17c.\b. if 16c. lb. Weights between 50 and 100 lbs. Each, 20c. lb. * ISC. lb. Bar Bells, weight 25 lbs. or more for complete Bar Bell, supplied regularly with steel handles, length 3 feet between bells. 17c. lb. * 16c. lb. Bar Bells, weight 25 lbs. or more for complete Bar Bell with steel handles, either shorter or longer than regular length, as noted above. 25c. lb. • 23c. lb. Prices for Bar Bells, weighing other than above, quoted on application Quantity prices allowed on 25 lbs. or more of iron dumb bells or 100 lbs. or more of bar bells. The prirefi printed in italics opposite items marked with ic will be quoted ovhj on orders for one dozen pairs or more on sizes tip to one pound, and on one-half dozen pairs or more on sizes 07-er one pound in weight. Quantity prices will NOT be allowed on items NOT marked u'ith-fc ATTENTION GIVEN TO I ANY COMMUNICATIONS AODRESSEDTOUS ' A. G. SPALDING & BROS; STORES IN ALL LARGE CITIES 1 FOR COMPLETE LIST OF STORES SEE INSIDE FBONT COVER OF THIS BOOK JPRICES SUBJECT TO CHANGE WITHOUT NOTICE. For Canadian price, see epecial Canadian Catalogue ISUHESPALDING ■^^rfiift TRADEMARK^Zun' SPALDING CHAIN BELT ROWING MACHINE No. 600 Suitable Alike lor the Athlete or the Ordioeury Man or Woman Operated Just like rowing No. 600. The ideal boat for home uae and tralo* ing purposes. Brings the 'exercise usually obtained on river or lake into the home or becU room. Fitted with roller seat and adjustable shoes to fit either a tall or a short person* Thumb-nut arrangement controlling belt allow* ipore or less friction to be thrown into the run- ning parts, imitating the resistance which exist* \vhen forcing a row boat through the water. The resistance may be reduced for the weaker sex or increased to suit the strongest athlete.^ Oars are pivoted in such a way that operator can handle and turn them same as he -would during the return and feathering motion with a boat oar. Floor epace required. 6x5 feet. SPALDING FRICTION ROWING MACHINE No. 119 No. 119. The means used to produce the resist- ance is a simple friction clutch, which takes instant hold at the commencement of the stroke and retains the pressure till its completion, when it instantly releases it, precisely as in a boat. Qyickly taken apart without loosening any bolts or screws. E^ch machine is adjust- able to any amount of friction or risistance Do nol-Aise oil on friction cylinder. If its action iV not perfectly smooth a little clear soap rubbed on its surface will properly correct its action. Floor •pace required, 4}4 feet hy 4'/i feet. SPALDING ROWING ATTACHMENTS For use with No. S Chest Weight Machines Particularly suitable for home use. Can be detached f^om the weight machine quickly and put away in a very small space until the next opportunity for use presents itself No. 5 (see opposite page) which have center arm adjustment, or with handles arranged so that they can be pulled from • bracket close to the floor. To be used in connection only with chest weights, like Spalding No. R. Designed to fill the demand for a low priced article of this kind, built along substantial lines. Gives entire satisfaction. Floor space required, 4>i feet by 12 inches. NOTE-The*^ Kovring Attocliinents. No*. 1 md R. can b« »fi only in conDeetlon with th* No. 6 Type of Cbe>t.Weigl>t MaeUn* No. 1. This, attachment, as will be noted, has out-riggere and arms similar to the rowing machine, and offers a great variety of work when used in connection with chest weight. Floor space required, 4yi feet by 4^ feet. FROMPT AnENTION GIVEN TO ANY COMMUNICATIONS I ^JODRESSEOTOUS, A. G. SPALDING & BROS. STORES IN ALU LARGE CITIES^-:. ^Ii^SeTHE SPALDING QUALITY SPALDING CHEST WEIGHT MACHINES Spalding Chest Weight No. 2 Spalding Chest Weight No. 12 Spalding Chest Weight No. S? {Vio. 2. A good machine for home use; noiseless and durable. ^X'ell made and easy running. Rods are |'8-inch cop- pered spring steel. Weights are 5-lb. iron dumb bells, one to each carriage, and may be removed and used as dumb bells. Wall and floor boards are hard wood, nicely finished and stained. All ceistings heavily japanned. Every part of machine guaranteed free pi defect. No.l 2. This machine, especially designed for home exereise, will be found high, grade in every particular. Cast iron parts are all nicely japanned. The wheels are iron, turned true on centers, and have hardened steel cone point bearings. The guide rods are spring steel, copper- plated. The weight carriage has remov- able felt bushings, noiseless and durable. Each handle is equipped with 1 pounds of weights. No. 5. Because of its adjustment feature, which permits of all lower, as well aa direct chest movements, this machine really combines two machines in one, and is particularly suitable where space is a consideration. The various .hanges are made by raising or lowering the cen- ter arm, requiring but a few seconds. Japan finish. Each machine is equipped with 1 6 pounds of weights. Elxtra weights for above, I i4 lbs. . Spalding Chest and Neck Attachment Spalding Foot and Leg Attachment For business men. Overcomes tendency to forward head. This provides a local exerciser for all muscles of the leg. due to continuous work at desk. For women, will help As such it is an excellent device for strengthening weak develop a nicely rounded neck, muscles, toning up others and giving exercise to stiff jomts. No. 3. Heavy cowhide, fleady for use by dimply snap- iping to one of the handles or both. No. 2.. Heavy cowhide. Readily attached ti'one handle Of ■ both; can be worn with or without shoe. PROMPT ATTENTION GIVEN TO ANY COMMUNICATIONS ADDRESSED TO US A. G.SPALDING & BROS. STORES IN ALL LARGE eiTIES FOR COMPLETE LIST OF STORES SEE INSIDE FRONT COYER OF THIS BOOK SSIHESI^I-DING )TRAPI:iyiARK^ari SPALDING Gymnasium and Athletic Equipment Made of Best Materials Durable Comfortable Correct in Design Carefully Made A THLETIC UNIFORMS differ in construction from ordinary '**' clothes in that they must be especially strengthened in the parts bearing the strain. Only long years of practical experience in making athletic uniforms can determine the weak spots. Spalding has had this experience and puts it into practice in their own factory, where these goods ate made. Thos who wear them have told . us they are durable and comfortable. CPALDING GYMNASTIC UNIFORMS have been used for ^ years by colleges, schools, Y. M. C. A's, clubs, etc. Why? Because the leaders of such organizations and insti- tutions have discovered they meet the approval of those using them, tnus eliminating friction between the director and his pupils or members. Why ? Because the wearer is perfecdy satisfied* WRITE FOR Spalding Catalogue CONTAINS A FULL LINE OB Shirts, Tights, Trunks, Shoes, etc Suitable for Gymnasium and Athletic Use FREE ON REQUEST r OF stores] I 4TC0VEI I PROMPT AHENTION GIVEN Tfl ANY COMMUNICATIONS ADDBESSEO TO US A.G.SPALDING &, BROS STORES IN ALL LARGE CITIES---,: FOR COMPLETE LIST SEE INSICE FRONT TN TRACK AND ■■■ FIELD SPORTS Spalding implements are pre-eminent. From the running shoes for Olympic winners to the missiles of weight throwers, Spalding goods are always in evidence when championships are won or records made. Ruling bodies in track and field athletics certify to Spalding Quality in the recognition of Spalding im- plements for use in Olympic and championship contests. Don't be led astray by the false cry of cheapness and "just as good." Remember that superiority in com- petition is the result of Quality in equipment. U/^^^^^^ NEW YORK and all LONDON CHICAGO large cities in the PARIS SAN FRANCISCO United States SYDNEY LIBRPRY OF CONGRESS I iiiiii Hill Hill Hill mil Hill mil Hill mil iiiii iiiii iiii ihi PI 11^ m Q 00g 010 ggg 5 ^ A scparcvte book covers every Athletic Sport and is Official and Standard ST [q,C^S.l9n4 W Mr J\ JL LI 1 JN Cj ParITI' )()0 ATHLETIC GOODS ARE THE STANDARD OF THE WORLD AG. Spalding^ Bros. MAINTAI.N WHOLE NLVn' YORK CHICAGO PHILAUELPHJA ST. LOUIS LOSANGKIES I OS TON '^^-'*^^* tfE^f^^|f^*^^^^^'^^^^*f^-Tfr^ Bl'FFALO CINCINNATI PORTLAND ALRANV CiIeVFLAND SALTLAKFCITV ROCHESTER COLUMBUS DENVER SYRACUSE ATLANTA KANSAS CITY PITTSBURGH LOUISVILLE MILWAUKEE BALTIMORE DALLAS MINNEAPOLIS DES MOINES WASHINGTON NEW ORLEANS ST. PAUL LONDON. ENGLAND MONTREAL. CAN, TORONTO. CAN LIVERPOOL. ENGLAND EDINBURG H. SCOTLA ND BIRMINGHAM. ENGLAND GLASGOW. SCOTLAND MANCHESTER. ENGLAND PARIS. FRANCE BRISTOL/ENGLAND SYDNEY. AUSTRALIA NEW TORK CHICAGO SAN FRANCISCO CHICOPEE. BIASS. LTN BOSTON PHIIiADEXPBIA ^ LONl>ON, EN6.